As the world becomes more conscious of the impact of our dietary choices on our health and the environment, more and more people are turning to plant-based diets.
One of the most common concerns about adopting a vegan diet is getting enough Omega 3 fatty acids, which are essential for our health. But did you know that there are plenty of plant-based sources of Omega 3, including a plant that grows wild in Bali named Purslane and even commonly consumed foods like Chia Seeds, Kidney Beans, Edamame, Seaweed, and Algae? In this blog post, we'll explore the best sources of Omega 3 for vegans, and why Wild Vegan Restaurant in Ubud is your go-to destination for nutritionally balanced vegan meals rich in Omega 3.
What is Omega 3 and Why is it Important?
Omega 3 fatty acids are a type of fat that is essential for our health. They play a crucial role in brain function, growth and development, and inflammation reduction. They may also help prevent heart disease and stroke, control lupus, eczema, and rheumatoid arthritis, and protect against cancer and other conditions[^1^].
Plant-Based Sources of Omega 3
Contrary to popular belief, fish aren't the only source of Omega 3. There are several plant-based sources of these essential fatty acids. Here are some of the best:
Flaxseeds: Flaxseeds are a rich source of ALA, a type of Omega 3 fat. Your body can convert ALA into EPA and DHA, the other two types of Omega 3 fats[^2^].
Chia Seeds: Like flaxseeds, chia seeds are high in ALA and can be easily incorporated into your diet[^4^].
Hemp Seeds: Hemp seeds contain a good amount of Omega 3 and are also a great source of protein.
Walnuts: Walnuts are not only delicious but are also high in ALA.
Purslane: Purslane is a leafy green vegetable that grows wild in many parts of the world, including Bali. It's not only a great source of Omega 3 but also rich in antioxidants, vitamins, and minerals[^3^].
Kidney Beans: They are not only high in fiber and protein but also contain a modest amount of ALA[^5^].
Edamame: These immature soybeans are another source of ALA and provide other nutrients like protein and fiber[^6^].
Seaweed and Algae: These are unique plant sources of EPA and DHA, Omega 3 fats that are typically found in fish. This makes them particularly beneficial for vegans[^7^].
The Power of Purslane
Purslane is a common plant in Bali that is often overlooked. However, it's a nutritional powerhouse, especially when it comes to Omega 3. It's one of the few plant sources that contain EPA, which is usually found in fish and algae[^3^]. This makes it an excellent choice for vegans looking to boost their Omega 3 intake.
Wild Vegan Restaurant: Your Destination for Omega 3 Rich Meals
At Wild Vegan Restaurant, we understand the importance of a balanced diet. That's why we incorporate Omega 3 rich ingredients, like Purslane, Chia Seeds, Kidney Beans, and Seaweed into our dishes. Our menu is designed to provide you with all the nutrients you need while enjoying delicious and satisfying meals. So, if you're in Bali and looking for a place to enjoy a nutritionally balanced vegan meal, make sure to visit us!
Getting enough Omega 3 on a vegan diet is not as challenging as it may seem. With a variety of plant-based sources available, including the powerful Purslane, Chia Seeds, Kidney Beans, Edamame, Seaweed, and Algae, you can ensure your diet is rich in these essential fatty acids. Remember, a balanced diet is key to good health, and places like Wild Vegan Restaurant are here to make it easier for you.
Saini, R., Prasad, P., Sreedhar, R. V., Naidu, K. A., Shang, X., & Keum, Y. (2021). Omega 3 Polyunsaturated Fatty Acids (PUFAs): Emerging Plant and Microbial Sources, Oxidative Stability, Bioavailability, and Health Benefits—A Review. Antioxidants, 10(10), 1627. Link
Sebastiani, G., Barbero, A. H., Borràs-Novell, C., Casanova, M. A., Aldecoa-Bilbao, V., Andreu-Férnández, V., ... & García-Algar, Ó. (2019). The Effects of Vegetarian and Vegan Diet during Pregnancy on the Health of Mothers and Offspring. Nutrients, 11(3), 557. Link
Baroni, L., Goggi, S., Battaglino, R., Berveglieri, M., Fasan, I., Filippin, D.,... & Tosatti, M. A. (2018). Vegan Nutrition for Mothers and Children: Practical Tools for Healthcare Providers. Nutrients, 11(1), 5. Link
Ayaz, A., Akyol, A., Ince, E., Alpsoy, L., & Kadioglu, Y. (2021). Chia (Salvia hispanica L.) seed as a source of omega 3 fatty acids: Extraction, characterization, and stability. Food Chemistry, 338, 128150. Link
Papanikolaou, Y., & Fulgoni, V. L. (2014). Bean consumption is associated with greater nutrient intake, reduced systolic blood pressure, lower body weight, and a smaller waist circumference in adults: results from the National Health and Nutrition Examination Survey 1999-2002. Journal of the American College of Nutrition, 27(5), 569-576. Link
Messina, M. (2016). Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients, 8(12), 754. Link
Kaur, G., Guo, X. F., Sinclair, A. J. (2018). A short update on docosapentaenoic acid: a bioactive long-chain n-3 fatty acid. Current Opinion in Clinical Nutrition and Metabolic Care, 21(2), 104–109. Link